Have you ever asked yourself these questions?

• Am I doing enough cardio exercise to see results?
• Am I going too fast or too slow?
• Does the little I do have any effects?
• Which cardio machine is the best one for me?

Finally… let’s focus on the simple truth about cardio training:

There are two primary reasons for cardiovascular exercise: endurance training and fat loss.

When it comes to endurance training, just as with any type of conditioning, it comes through adaptation. In simple terms, when you do something consistently, overtime it becomes easier, which in turn allows you to step up to the next level. The other approach is to force yourself into the higher range before you are able to withstand it for any considerable amount of time, and again overtime you will be able to remain in that zone progressively longer.

In terms of cardio, conversationally the first approach is known as ‘steady pace’ and the latter – "interval training." Intervals are a great way to propel yourself to new heights at a faster pace, but should be approached with care if you have any special cardiovascular conditions or disorders, in which case ‘steady pace’ is the way to go.

As for fat loss, it is simpler yet. The sole purpose of cardio in fat loss is to expend more calories than you take in. It can be accomplished through both – high and low intensity cardio exercise. The advantage of lower intensity exercise (speed walking, jogging) is that more calories are metabolized from fat itself rather than other sources (proteins and carbs), the disadvantage is that your overall caloric expenditure is not as high as possible, however through high intensity training, such as running, sprinting, jumping and hiking with significant elevation, you will not only burn more calories overall but more calories from fat. Even though potentially some muscle proteins may break down in the process, I am not concerned unless you run 10 miles every day and deprive yourself of sufficient protein intake.

You may have heard about Heart Rate based training and though it has a place, don’t worry too much about counting heart beats. There are simple tips to get a great cardio workout. So here are a few pointers to make sure you are not wasting your time.

1. For weight loss, the AHA recommends 45 minutes of moderate cardiovascular activity 5 days a week. To make sure you get enough intensity, try to sing while you are doing it. If you cannot sing anymore, but can still talk, you are getting moderate intensity exercise. Watch for a change in breathing pattern. I want you slightly out of breath. And sweating after about 15 minutes is a good sign, assuming you are properly hydrated.
2. The other approach is to begin with a 2-3 mile distance, depending on your fitness level: you can run it in half hour or speed walk in a little under an hour. Either way you will get a good cardio workout.
3. Next, make sure to change up your approach once in a while. As you adapt to a certain level, bump it up a notch, and if you’ve been going steady for a while, throw in some intervals.
4. And lastly, remember that there is a cumulative effect to everything and a little is always better than none at all!

Obviously, when in doubt or while working towards a specific goal, ask a fitness professional for the best method to apply in your situation. And as we discussed in the past, whatever you do, make sure it is appropriate, consistent and manageable.

OK, maybe ‘the truth’ is not as simple as we would like it to be, but the fool-proof approach is to use a combination of methods. Remember that strength training is the foundation of any training program and call our studio to learn more about putting it all together and to schedule your free trial session.

Juliana Jade